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High-Protein Pasta Sauce

A creamy and protein-packed sauce perfect for elevating your pasta dishes, easy to prepare in just 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Italian
Calories: 300
Ingredients Method Notes

Ingredients
  

Base Ingredients
  • 1 tablespoon olive oil For cooking the onions
  • 1 medium onion, diced Provides flavor base
  • 3 cloves garlic, minced Adds aroma and flavor
  • 14 oz can crushed tomatoes Base of the sauce
Protein Ingredients
  • 1 cup low-fat cottage cheese or Greek yogurt For creaminess and protein content
  • 1 cup cooked and shredded chicken Provides protein; can substitute with turkey or mushrooms
Seasonings
  • 1 teaspoon dried basil Adds herb flavor
  • 1 teaspoon dried oregano Adds herb flavor
  • to taste Salt and pepper For seasoning
  • Fresh parsley, for garnish Adds freshness when serving

Method
 

Preparation
  1. Heat the olive oil in a large skillet over medium heat.
  2. Add the diced onion, and sauté for about 3-4 minutes, or until soft and translucent.
  3. Stir in the minced garlic and cook for another minute, until fragrant.
Cooking
  1. Add the crushed tomatoes to the skillet, followed by the cooked chicken. Stir well to combine.
  2. Reduce the heat to low and let the sauce simmer for about 10 minutes, allowing the flavors to meld.
  3. Next, add the cottage cheese or Greek yogurt and mix until fully incorporated, creating a creamy texture.
  4. Season with basil, oregano, salt, and pepper. Allow it to simmer for an additional 5 minutes.
Serving
  1. Serve hot over your choice of pasta or zoodles, and garnish with fresh parsley.

Notes

For ingredient substitutions, use cooked turkey or sautéed mushrooms for a vegetarian option. Use fresh herbs instead of dried for more flavor. Avoid overcooking onions and garlic.